High blood pressure slashed 3x better than cutting salt with vegetable

According to Tim Spector, a professor of genetic epidemiology at King’s College London and creator of the Zoe health app, there’s one particular vegetable that dramatically outperforms salt reduction when it comes to lowering blood pressure – and people may find the results surprising.

That vegetable is beetroot, which has been valued since ancient Roman times for its positive effects on circulation. Professor Spector noted: “Research studies have shown that beetroot juice has remarkable effects on blood pressure, proving three times more effective at reducing it compared to cutting back on salt intake.”

He recommends incorporating beetroot into your regular diet, especially for those dealing with hypertension. “Add them to salads or consume them about three times weekly – you’ll likely still see benefits. Keep in mind that results can differ from person to person.”

The Silent Health Threat

High blood pressure, often called the “silent killer,” typically remains undetected until it leads to serious complications like heart attacks or strokes. On his Zoe podcast, Professor Spector discussed how millions of people in the UK are affected by this condition and explored natural approaches to managing blood pressure through dietary and lifestyle changes, rather than relying solely on medications.

Beyond the well-known risks of heart disease and stroke, Professor Spector outlined other health issues connected to high blood pressure, including problems that affect the ears.

“High blood pressure is linked to kidney disease, eye disorders like macular degeneration caused by damaged blood vessels in the eyes, hearing loss due to problems with the ear’s tiny blood vessels, and tinnitus – that persistently annoying buzzing sound in the ears,” he explained. “These represent just some of the many health complications, both minor and serious, that stem from inadequately controlled blood pressure.”

It’s Never Too Late to Act

When Zoe CEO Jonathan Wolf asked whether damage from long-term high blood pressure could be reversed, Professor Spector offered encouraging news: “Except perhaps for centenarians, it’s never too late to lower your blood pressure. Even if you’ve had undiagnosed high blood pressure for a decade, bringing it down to the ideal range of 120 over 80 will provide tremendous benefits.”

He emphasized that reducing blood pressure improves metabolism, reduces inflammation, and significantly lowers the risk of various health conditions. “While some damage may already be done, taking action now will greatly protect your future health and quality of life. Focus on what lies ahead rather than dwelling on the past – think about securing your future years.”

The professor concluded by reiterating beetroot’s powerful benefits: “Multiple studies confirm that beetroot juice significantly impacts blood pressure, making it three times more effective than salt restriction alone. This makes it an excellent addition to your diet, particularly if you’re managing high blood pressure.”

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